Strawberry Banana Spice Smoothie

Ingredients

• 1/3 frozen 🍌 banana⠀

• 3 frozen 🍓 strawberries

• 1 heaping tsp of organic 🥜 butter ⠀

• dash pumpkin pie spice

• 1 tbsp chia seeds ⠀

• Plant based milk 🥛⠀

• Garnish: fresh berries ⠀

• Optional: handful of spinach

Instructions

Layer ingredients. Cover ingredients in plant based milk. Blend. Top off with fresh berries. This is like a super filling strawberry milkshake for breakfast.

Chunky Monkey Gluten-Free Oats

Serves 1

Ingredients

• 1/2 cup GF rolled oats

• Unsweetened vanilla almond milk

• 1/3 cup chocolate plant based protein powder

• 1/3 frozen banana

• Organic creamy peanut butter

• Organic unsweetened coconut flakes

• Cocoa/cacao nibs

Instructions

Mix GF oats + chocolate plant based protein powder + 1/3 frozen banana in a bowl. Add almond milk, however much you like for your preferred consistency (less for thicker oats). Microwave for 2 minutes. Top it off with organic creamy 🥜 butter + organic unsweetened coconut flakes + cocoa nibs.

This breakfast is perfect for cozy mornings! <3

Pumpkin Spinach Smoothie

Thanksgiving is one week away from today! Can you believe it?! This year has just flown by. Anyways, Thanksgiving is a day of indulgence, and as I am not one to skip meals or condone skipping them 😹😹, I thought it would be good to share a recipe for breakfast! It’s best to keep it light the morning of T-Givs, that way you have room to eat all the yumminess of the day! And yes, Thanksgiving is a perfect time to cash in one of those cheat days! Don’t make yourself miserable. Eat up and focus on the things that matter- your humans! <3 Enjoy this festive smoothie and your holiday week! -AHS

Pumpkin Spinach Smoothie

Serves 1

Ingredients

• 2 handfuls spinach

• 3 heaping tsp organic pureed pumpkin

• 1 tbsp chia seeds

• Dash pumpkin pie spice

• Ice

• Unsweetened vanilla almond milk

Instructions

Layer ingredients. Pour enough almond milk to cover the ingredients. Blend. Drink immediately!

Sweet Potato Wedges

I realize I don’t give good proper sides their due on the blog. I try to keep meals as simple as possible- and making sides = a layer of complication I often don’t have interest in. That being said- these are super simple and worth the extra time. I love to pair these sweet ps with a nice flank steak and sautéed kale for a date night at home. I’ll cheers to that! 🥂🥂

Also reminder to sign up below for free #shedapproved recipes straight to your inbox! Our first newsletter went out last week, don’t miss out!! <3

Sweet potato Wedges

Serves 2 (as a side)

Ingredients

• 1 large or 2 small sweet potatoes, peeled 

• 1 tsp grapeseed oil 

• ¼ tbsp cinnamon 

• Dash of cayenne pepper 

• Sprinkle dried rosemary or 1 fresh sprig 

• Salt 

Instructions

Preheat oven to 350°F. Cut sweet potato in half (lengthwise), and then into wedges. Toss with oil and spices. Bake for 30 minutes, flipping halfway, until crisp on the outside. 

Pollo Italiano - Shed Program Preview Recipe!

It’s Friday night. Cue the mood lighting, pour a couple glasses of red, Alt-J is jamming through your stereo. Candles are lit. It’s cozy AF right now. Time for a little date night at home with your boo and this meal from the Shed Program, Pollo Italiano!

I love this recipe because 1) tomatoes, 2) basil, and 3) garlic. I mean there isn’t a better combo than that! The chicken breast is never dry in this recipe AND it also has a subtle sweetness that brings it all together! I think its pretty much perfect in all seasons too! Obvi, cherry tomatoes are best in the summer buttttt let’s be honest, I buy them all year round.

This recipe is one of the many recipes from the Shed Nutrition Program! And today is the last day to get the launch discount of 20% off the Silver plan! Use code: TWOSHEA20. It expires at 11:59 CST tonight!

Leave me a note if you try the recipe! <3 Xo, AHS

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Pollo Italiano

Serves 2

Ingredients

• 2 tbsp olive oil, divided 

• 1 lb boneless, skinless chicken breasts (about 2-3) 

• Sea salt 

• Cayenne pepper 

• 1 clove garlic, thinly sliced 

• 1 pint assorted cherry tomatoes, whole 

• ¼ cup chicken broth 

• 2 tbsp balsamic vinegar 

• 1 tbsp fresh basil, divided 

Instructions

In a large skillet (preferably, nonstick), heat 1 tbsp olive oil over medium-high heat. Pat the chicken breasts dry with paper towels and season them generously on both sides with salt and cayenne. Add the chicken to the pan and cook, lowering the heat to medium if your pan starts to smoke, until nicely browned on both sides and just pink in the middle, about 5 minutes per side. Move chicken to a plate and tent with foil. 

Add the remaining olive oil to the pan, along with the garlic and tomatoes. Cook until the tomatoes begin to burst, stirring occasionally and scraping up any bits of chicken from the bottom, about 5 minutes. Add the broth and balsamic and using the back of your spoon, gently crush the tomatoes so they release all their juices. Simmer the sauce for another 3 minutes until it’s thickened and the acidity has mellowed. Stir in the ½ tbsp basil and taste for seasoning, adding more salt as necessary. Add the chicken back to the pan and simmer until it’s cooked through. Remove from the heat, garnish with remaining basil. 

Mason Jar Spinach Salad

In honor of back to school, I decided to share a lunch recipe. Gasp, I know. I never share lunch recipes. I'm not exactly sure why, but lunch is not very inspiring to me. I am all about breakfast- it's all about starting the day out strong. You are fueling your body to tackle the day. Or spending a cozy mornings at home with some yummy pancakes. Dinner, you can have a nice long drawn out dinner with loved ones. Your food can set the tone for your evening. But lunch? I struggle to find inspiration here. It's probably just the Americanness in me, but I feel like most people are hard pressed for time and any excuse to be out of the office is a good one. I used to be so annoyed when I brought my lunch to work because it meant I had no reason to go outside for a walk. But that was the wrong attitude- bringing your lunch to work means you can eat and then enjoy the rest of your lunch hour to do what you please. Not to mention, finding #shedapproved lunch options are not always easy to find on your lunch break. 

Whether you are in school or just taking your lunch to work- this salad doesn't disappoint. Just throw the lid on your salad and it's ready to travel with you! No sogginess. And then when it's lunch time, you shake it up, and boom your lunch is ready to go! You can also make these in bulk on a Sunday to be prepared for the whole week- they keep really well because the dressing lives at the bottom! Enjoy! - AHS

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Mason Jar Spinach Salad 

Ingredients

• 1⁄2 tbsp balsamic vinegar

• 1 tbsp extra virgin olive oil

• 3 oz cooked chicken breast (or tender) or 1-2 hard-boiled eggs

• 1⁄2 cup cherry tomatoes, whole

• 1⁄4 cup cucumber, halved and sliced

• Salt and pepper

• Optional: sprinkle unsweetened dried cranberries (treat yo’ self—month 1 only)

• Optional: sprinkle goat cheese (treat yo’ self—month 1 only)

• 2 cups spinach

Instructions

Layer ingredients in 32 oz. Mason jar. Start with balsamic vinegar and olive oil. Then layer ingredients as listed. Shake jar before eating.

Note: If you don’t have a Mason jar, never fear! Any Tupperware will do—just separate the dressing in a side container.

Rainbow Buddha Bowl

Coming 'atcha today is another teaser for the Shed cookbook!! Guys, seriously, I'm too excited to share it with you soon! Another tasty #plantbased veggie, fiber-heavy, meal. All of those things don't typically mean delicious, but I swear guys, this buddha bowl is LIT. I'll let the recipe and photo speak for itself! Xx - AHS

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Rainbow Buddha Bowl

Serves 3 

Ingredients

• 1⁄2 cup uncooked quinoa, rinsed

• 1 cup water

• 1 tbsp coconut oil

• 1⁄2 yellow onion, diced

• 1 clove garlic, minced

• 2 carrots, peeled and diced

• 2 bell peppers, sliced (for some color!)

• 1 (12 oz) bag broccoli florets (steam-able in bag preferable)

• 1 1⁄2 tbsp liquid aminos

• 2 tbsp organic almond butter

• Pepper

Instructions

Place quinoa and water in a small pan over high heat. Once it boils, turn heat down and simmer until water is absorbed, approximately 10 minutes. Set aside.

In a wok (or large frying pan) heat coconut oil over medium-high heat. Add onion, garlic, carrots and optional bell peppers. Stir frequently until onion
is translucent, 3-5 minutes. Steam broccoli in microwave for about 3 minutes.*

Add broccoli and quinoa to wok, stir. Add liquid aminos and almond butter, mixing thoroughly so everything is coated. You can add a little bit more liquid aminos, if necessary. Pepper to taste. Serve warm.

*Alternatively, you can steam the broccoli in the pan, but takes longer. Add broccoli to the pan with the other vegetables, and place a lid on top. Check frequently until broccoli is bright green. The texture may be a bit different, but equally yummy.

Unbaked Brownies (Raw & Vegan!)

I have a huge sweet tooth. Truly, I love dessert. But, as it is not in the best interest of my physical health, I try to avoid it. My opinion is that dessert is good for my mental health, so I have been searching for some healthy-ish dessert options. I found this recipe, originally by Chocolate Covered Katie. I made some adjustments based on ingredients I already had in the house. 

...and to be honest, I considered this endeavor a failure at first! While the flavor is amazing, the consistency was not great. Very crumbly. However, I shared these bites with friends and they still wanted the recipe! So I decided to share it. :) I think if you follow the original recipe, you probably will have a better outcome! 

My version used sunflower seeds instead of walnuts and honey in lieu of agave/ maple syrup. The original recipe looked way better. But mine were tasty AF. Especially the frosting! I could dive into a pool into this frosting. So, so, good!

These are a definite #treatyoself, so use them on your cheat days doing the SHED program, or as an occasional treat in maintenance! These may not be the best for your waistline, but definitely good for the soul! Leave me a comment on Instagram or Facebook if you decide to try them! -AHS

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Photo by Chocolate Covered Katie

Ultimate Unbaked Brownies 

by Chocolate Covered Katie

(Makes 16 brownies)

Ingredients

• 2½ cups loosely packed pitted dates
• 1 1/2 cups walnuts
• 6 tbsp cacao or cocoa powder
• 1 1/2 tsp pure vanilla extract
• 2 tsp water
• 1/4 + 1/8 tsp salt
• 1/4 cup cacao powder
• ¼ cup pure maple syrup (or raw agave)
• 2 tbsp vegetable or melted coconut oil
• 1/2 tsp pure vanilla extract

Instructions

Combine the dates, walnuts, 6 tbsp cocoa, 1 1/2 tsp vanilla, water, and salt in a food processor. Process until completely smooth, scraping down as needed – It may seem dry at first, but don’t add any extra water.  Lightly grease an 8-inch square baking pan, or line the pan with parchment or wax paper. Transfer dough to pan and press very firmly until dough is evenly distributed in the pan. In a medium mixing bowl, combine remaining cocoa and vanilla extract with the maple syrup and oil. Stir until mixture forms a paste (this is the frosting). Spread evenly over dough in the baking pan. Refrigerate brownies for at least 2 hours, to set. Leftovers can stay covered at room temperature for a day, or up to 2 weeks in the fridge, or 1-2 months in the freezer.

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Unbaked Brownies (Amended by AHS)

Ingredients

• 2½ cups loosely packed pitted dates
• 1 1/2 cups sunflower seeds
• 6 tbsp cacao powder
• 1 1/2 tsp pure vanilla extract
• 2 tsp water
• 1/4 + 1/8 tsp salt
• 1/4 cup cacao powder
• ¼ cup raw honey
• 2 tbsp melted coconut oil
• 1/2 tsp pure vanilla extract

Instructions

Combine the dates, sunflower seeds, 6 tbsp cacao, 1 1/2 tsp vanilla, water, and salt in a food processor. Process until completely smooth, scraping down as needed – It may seem dry at first, but don’t add any extra water.  Lightly grease an 8-inch square baking pan, or line the pan with parchment or wax paper. Transfer dough to pan and press very firmly until dough is evenly distributed in the pan. In a medium mixing bowl, combine remaining cocoa and vanilla extract with the maple syrup and oil. Stir until mixture forms a paste (this is the frosting). Spread evenly over dough in the baking pan. Refrigerate brownies for at least 2 hours, to set. Leftovers can stay covered at room temperature for a day, or up to 2 weeks in the fridge, or 1-2 months in the freezer.

Spicy Taco Zoodles (Cookbook Preview!)

I'm giving you a preview from the soon-to-be released Shed for the Wed Cookbook today! There is a whole section dedicated just to spiraled veggie noodles. I love them! You get almost all of the satisfaction of a hearty pasta dinner without the refined carbs weighing you down.  Do you want to know the secret behind why they are so great? It's the sauce! If you have a good sauce, you do not miss regular noodles. Don't believe me? Try it yourself!

They key here is finding the right marinara. You want to make sure its lower in sugar (the guideline I go off of is 4g or less of sugar per serving). My favorite is Trader Joe's Organic Tomato Basil.  You most definitely can make your own, but it will add on a couple hours to the endeavor. 

I hope you give this recipe a shot! It's a real winner. Scroll to the bottom for the recipe. :)

Also, if you haven't downloaded the FREE food & wellness journal yet, be sure to sign up for emails from me and download it here! I love this freebie because it is what I actually encourage my clients to use! Use it to get a clear impression of your normal habits, and then you can transition to keep you accountable to your lifestyle goals! -AHS

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Spicy Taco Zoodles

Serves 2

Ingredients

• 1 tbsp olive oil

• 1⁄2 lb ground turkey

• Fajita seasoning (Simply Organic is a good brand)

• 3 medium zucchini, spiraled*

• 1⁄2 jar marinara sauce**

• Optional: sprinkle of cheddar cheese

Instructions

Heat olive oil in a medium pan. Add ground turkey. Lightly coat meat with fajita seasoning and stir. Cook until browned. Mix in spiraled noodles and marinara. Serve with an optional sprinkle of cheddar cheese.

*If you don’t have a spiralizer, never fear! A box grater also works as well as buying them pre-noodled.

**Jarred marinara shouldn’t have more than 4g of sugar/serving.

Gut Health 300

At long last, the practical final installment of the gut health series! This post is to help provide practical tips to increase probiotics and prebiotics in ya life to increase your gut/ overall health! Before you get started you may want to recap the previous posts in the Gut Health series. 

Probiotics

Here are some of the easiest ways to add healthy bacteria into your gut! 

1. The easiest way to get more probiotics in your life is to take a probiotic supplement. For more info on how to pick the right one - read Gut Health 200. However, they are expensive, and if your gut is already in good shape, it may not be necessary to continue long term. I always advocate to try to get the bulk of your nutrients from whole foods, and here is no different. 
2. Lean in and switch to the 'booch instead of soda. Kombucha - you've probably heard of this bubbly, magical drink. It is actually fermented tea, and is an awesome way to get more good bacteria in your life. Make sure you find brands that keep the sugar to no more than 4gs per serving. Bonus, if you are hooked on soda- it is a great substitute!
3. Add more fermented foods into your life! Fermented foods such as kimchi (the national food of Korea! A spicy pickled cabbage dish) or sauerkraut (European origin pickled cabbage dish) are #shedapproved and are loaded with the good stuff. This is particularly good in the winter when fresh produce is less available (or historically was less available! That is how people would stay healthy all year round!). While Kimchi is not available everywhere, you can opt to go to a Korean mart and they are typically sold there. Many grocery stores sell sauerkraut. If those aren't in your neighborhood you can always make it yourself (Links: How to make easy kimchi at home, How to make sauerkraut in a mason jar).  
4. Greek yogurt (or Siggi's Icelandic style) and kefir are Month 1 #shedapproved and a great source of good bacteria. You know that watery stuff that sits on the top of yogurt? Don't pour it out or avoid it- that's where the healthy bacteria live! Be sure to mix it in fully! My one warning here is to avoid added sugar in your yogurt/kefir. Better to get the plain, full fat versions and add your own berries and honey! 
5. Beer and Wine! Whaaaaat? Alcohol? Yep. The catch? Commercial beer is rigorously filtered and won't have the health benefits. Just another reason to try home brew! Also, don't overdo it. It negates the health benefits! Stick to one beer or glass of wine at a time (2 tops!) to maximize the benefits and prevent weight gain!  

prebiotics 

Prebiotics keep the good gut bacteria happy and healthy! Because they need food too! The key to making gut bacteria happy? FIBER!!

1. Freeze pre-ripe (lightly green still) bananas to add to your smoothies. You don't notice the flavor/texture difference as much as if you just ate them outright. Bonus - there is less sugar in these nanners so they are better on the waistline!
2. Raw dandelion greens salad with raw asparagus (see recipe below!). Refreshing, light, crunchy, and yummy!
3. Jicama chips (I mean fries. I swear I don't know where these Britishism are coming from)! So refreshing in the heat of summer. Check out the recipe below! 
4. GG crisps/crackers. Month 1 Shed approved and LOADED UP with fiber. Be sure to look for the ones with psyllium husks (pumpkin and sunflower seed versions have this) on the ingredients list for gut friendly bonus!
5. Any other fruits and veggies you like. The key here is the fiber, so leave the skins on (where you can - ie cucumbers, apples, etc) and eat up all the pulp you can! 

Here is a list of some of the top prebiotic foods not included above: 

• Raw chicory root - the top source, with almost 60% fiber
• Raw Jerusalem artichoke 
• Raw garlic
• Raw leeks
• Raw onions 
• Cooked onions
• Whole wheat 
• Legumes

This is by no means an exhaustive list, it's more of a prompting to get some new healthy eats in your routine! I hope you found the Gut Health series educational and beneficial. What are you going to do to add more gut friendly foods into your routine? Leave me a comment here or on Instagram! - AHS

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Mexican style raw Jicama fries 

Ingredients

• 1 jicama
• Extra virgin olive oil (start with a tbsp, add as necessary)
• Tajin* or other chili lime seasoning blend to taste

Instructions

Peel jicama with a vegetable peeler. Cut into "fry" shape. I made mine a bit thicker. Coat lightly with olive oil and Tajin. Eat immediately for a filling snack and/or appy!

*Tajin is a Mexican spice blend that is amazing on fruit- it's incredible on watermelon too! You can order off amazon or get it at your local Mexican store if there is one close to you! You can also make this gringo style with paprika, onion powder, and chili powder.  

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Dandelion Greens Salad

(adapted from the SHED program) (serves 1) 

This salad is an amazing summer detox salad and gut health booster! 

Ingredients

• 1⁄2 apple, chopped (skin on!)
• 1 fennel bulb, sliced
• 2 cups dandelion greens
• 3 spears of raw asparagus, chopped into 4 bites pieces
• Salt and pepper to taste
• 1⁄2 tbsp balsamic vinegar
• 1 tbsp extra virgin olive oil
• sprinkle of parmesan (optional)

Instructions

Mix ingredients in a bowl and enjoy a crunchy gut healthy lunch!